Michaela
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Hey @york such a big fan and so happy to be following your journey. Just wanted to ask what version of split squats do you do through the week. Example smith, or DB holding two hands to bias a particular part of the leg?
I don’t do split squats right now
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Thursday 6/6/24
No cardio, 20 min outside fasted walk, stretching
Hams/glutes
Lying curl x2
Seated curl x2
Smith glute bridge x2
Adductor x2
Single leg press x1
Abductor x1TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
This all looks good to me. If you’re recovering well you can always look to increase the volume starting on your less developed areas first
Personally for me I would swap the order of the stiff legs and leg curls on your ham/glute day
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
A primary part of making progress is sticking to something for a long period of time to progress it. So no matter what split you choose, stick with it over time to see results.
If you want to do upper lower split that is fine and you can just make Sunday as a rest day and structure it around that
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
It’s not how I would do it. But you initially stated you have tried other ways and resort back to this being your preferred way so I am guessing that answers your question?
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
I personally use TBJP Sustain and MPS max, I keep it in place both off season and contest prep
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Wednesday 6/5/24
40 min fasted cardio, posing, abs
Non training day. Tanning, stretching, recovery work at normal training time
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Tuesday 6/4/24
40 min fasted cardio, posing
Non training day. Usually have massage therapy work on this day but my guy is out of town on vacation, so just foam rolling and stretching in that time today!
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Monday 6/3/24
No cardio, 20 min outside fasted walk, stretching
Quads
Cybex hack x2
Smith squat x2
Rogers press x1
Leg ext x2
Seated curl x1TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Hey Michaela, any chance we can get some nutrition updates in here occasionally?
It’s the same stuff any other bodybuilder eats and the amounts change based on what I need at the time
Proteins: chicken, 99% turkey, bison, TBJP iso pro
Carbs: Jasmine rice, cream of rice, oats, banana
Fats: whole eggs, almond butter, avocado, fish oilTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Which one sounds more enjoyable to you and that you can adhere to
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
That’s a lot of volume man. If you’re training to failure that is a lot to recover from
But the only way to really know if it works for you is to try it and see. If you’re recovering well and making progress then keep at it. But if you’re not then I’d look to pull back on the volumeTBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
Vacuums & Ab mat crunches on the floor
If you genetically have a narrow waist then weighted rope crunches and hanging leg raises are fine also
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
It all depends on visuals
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock -
You’re just going to have to do a process of elimination removing one thing at a time and seeing if the problem stops
TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock